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MARATHON TRAINING TIPS
What has always worked for you in the past may not when you
start increasing your mileage. The shorts that have always been
comfortable will rub in all the wrong places, your feet might swell
enough that you need a larger shoe (most people will end up needing a
half size or even a full size larger shoe during their distance
training), and heading out with no food or water is out of the question.
A huge part of marathon training is learning what works for
you. This is just as important as training your body to walk farther. I
was very thankful to have friends that had been there before me and
could offer advice, but there was still a lot of trial and error to find
out what worked best for me. Here are some tips to make your marathon
training a little easier...
Plan your route where there are frequent potty stops. You
never know when you will need to stop and it is miserable to have to
walk for miles to the next location. During the marathon you might
consider using the bushes. It alleviates a lot of frustration waiting in
long lines at the port-o-lets.
It is hard to carry enough water for a 20 mile walk, so
access to water is also important. I carried a 24 oz. water bottle in my
fanny pack and filled it at every water fountain along my training
route. I was lucky enough to train at a park that has frequent restrooms
and water fountains. If you don't have this luxury you may plan your
walk in a loop, coming back to the same water stop and restroom several
times during your walk. STAY HYDRATED!
Wear Cool Max, poly-pro or other high tech breathable
fabrics. (NO cotton!) This includes socks and bras. These fabrics will
help you stay more comfortable and prevent most blister and chafing problems.
It also helps if your clothing has few seams, or flat seams with small
stitches. For the few areas that still rub use a lubricant such as
Runners Lube, Body Glide, etc. These are especially helpful at the bra
line and under arms where the arm hits the side of your breast. Some
people use petroleum jelly, but I don't like the feel and it doesn't
work as well. If you happen to get chaffed anyway, the best treatment is
A & D Ointment. (Yes the diaper rash ointment!) This product will
sooth the burning, protect the area so you can keep on walking, and it
promotes rapid healing.
People eat a wide variety of things on their distance
walks. Some carry real food such as a sandwich, others will eat only
candy. Some popular food items include jelly beans, gummy bears,
raisins, cheese, granola bars, bagels, all kinds of sports bars and
gels, etc. I personally like the Power Bar Harvest Bars and Clif bars.
Break them in half and put them in zip lock bags. (Zip lock bags are
much easier to access when you are tired, or hands are swollen.) You
should be eating small portions fairly often. If you are a very fast
walker, the gels may be easier because you don't have to chew. Most of
us can chew and walk at the same time. If you think you will use them
during the marathon, be sure you have tested them during your training
walks.
Try a variety of electrolyte replacement drinks to find the
one that you like best. If you plan to use the replacement provided by
the marathon be sure you have trained using it. I like to carry my
replacement drink in a powder form. Then I can add it to my water as
needed. Another option is electrolyte replacement tablets.
Pack all items in a fanny pack.
You don't want to carry anything in your hands. I like a small to
medium size pack that has enough room for snacks, water bottle, and
anything else I want to carry.
If flying to another city for your
marathon, be sure to pack your marathon day clothing, shoes, any gear,
and your bib or entry information in a carry on. (This is NOT the time
to have lost luggage!)
Do nothing different on marathon day. Wear clothing that
has been well tested, eat the same food, and drink the same drinks.
Try on your entire marathon outfit the day prior to the
marathon. Pin on your bib and be sure that it is not going to be in the
way or rub anywhere. Pack your fanny pack or make a list of what items
you are taking. Lay it out and have it ready for marathon morning. It is
so easy to forget something in the excitement.
If it is chilly wear an old sweat shirt over your marathon
clothing, that you can toss off in route. You normally warm up quickly,
and you don't want to carry a jacket for 26 miles. Many marathons pick
up these discarded items and give them to charity.
If rain is forecasted pack a light weight disposable rain
poncho (or a garbage bag will do in a pinch) and a dry pair of socks in a
zip lock bag.
Pack lightly, you are not going on Safari ... it is ONLY a marathon!
HAVE FUN!
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